Tall Snatch - 3x5 Warmup
Snatch:
Snatch Triples (not Touch and Go, 3 Seperate reps back to back to back) - 1@65, 1@70, 1@75, 2@80
Clean:
Power Clean Triples (same as snatch) - 1@65, 1@70, 1@75, 2@80
Push Jerk from Rack - 5x2 @75% of Split Jerk
Back Squat - 4x8@70%
“Hurricane”
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)
1. Handstand Walk Skills
15 Minute Obstacle Course Practice
2. Front Squat
9 Sets of 3:
Sets 1-3: 77%
Sets 4-6: 82%
Sets 7-9: 87%
Rest 2:00 between sets.
3. Power Clean
3 Position Power Clean + Split Jerk:
Build to a Moderate Complex
4. Conditioning
3 Rounds:
800 Meter Air Runner
21 Power Cleans (185/135)
5. Conditioning
For Time:
7 Rope Climbs
15 Parallette Handstand Push-ups
30/24 Calorie Assault Bike
15 Sandbag Cleans (150/100)
